Bedienungsanleitung Sigma DP1 (Seite 4 von 28) (Spanisch)

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BEGINNER

(MAX 15 MIN/DAY)

INTERMEDIATE

(MAX 20 MIN/DAY)

ADVANCED

(MAX 30 MIN/DAY)

WARMING UP 1 X 30 SECONDS 30 HZ 1 X 30 SECONDS 30 HZ

2 DIFFERENT EXERCISES

1 X 30 SECONDS 30 HZ

3 DIFFERENT EXERCISES

MAIN WORKOUT 1 X 30 SECONDS 35 HZ

2 DIFFERENT EXERCISES

1 X 30 SECONDS 35 HZ

8 DIFFERENT EXERCISES

1 X 30 SECONDS 40 HZ

12 DIFFERENT EXERCISES

COOLING DOWN 1 X 60 SECONDS 40 HZ

2 DIFFERENT EXERCISES

1 X 60 SECONDS 40 HZ

2 DIFFERENT EXERCISES

1 X 60 SECONDS 40 HZ

3 DIFFERENT EXERCISES

FOLLOW UP WEEK 1 AS ABOVE

WEEK 2 MAIN WORKOUT FOR

45 S.

WEEK 3 MAIN WORKOUT FOR

60 S.

WEEK 4 EXTRA WORKOUTS

WEEK 1 AS ABOVE

WEEK 2 MAIN WORKOUT FOR

45 S.

WEEK 3 MAIN WORKOUT FOR

60 S.

WEEK 4 EXTRA WORKOUTS

WEEK 5-8, LIKE WEEK 1-4 WITH

DYNAMIC EXERCISES

WEEK 1 AS ABOVE

WEEK 2 MAIN WORKOUT FOR

45 S.

WEEK 3 MAIN WORKOUT FOR

60 S.

WEEK 4 EXTRA WORKOUTS

WEEK 5-8, LIKE WEEK 1-4 WITH

DYNAMIC EXERCISES

After every single exercise, make sure you rest for 60

seconds, not to over-expose your body. Vibration

exercises should be done with moderation.

GUIDELINES FOR EXERCISING

• To avoid muscular pain and strain, begin each workout

by warming up and end it by cooling down. Don’t forget to

stretch at the end of the workout.

• At all exercises you should bend your knees, and not

‘lock’ any joints or straighten your legs during exercise

• When doing exercises in which you have direct contact

with the Vibration surface (either touching with hands,

legs or bare feat), it is advised to use the comfortable mat

during the exercise.

• For doing active exercises for more intensive workouts,

using tensed muscles is important to the efciency of the

exercise.

• Passive exercises (stretching/relaxation) do not require

tensed muscles, and can be done more frequently.

• You can increase the intensity of the training either by

adjusting the time or frequency of the training, or simply by

adjusting your posture. If you bend lower, stretch further or

put more tension to your muscles, this will increase the effort

of the exercise.

• It is advisable to alter the muscle groups in exercises, so

rst the legs, then the arms, or abdomen. You can alter

exercises and try to single out specic muscle groups

according to your own wishes.

• Extra load in the form of weights is only advisable under

supervision of a professional, as this might lead to overload

of the joints or muscles. This is not included in the standard

exercises.

BASIS EXERCISING

• To avoid muscular pain and strain, begin each workout

by warming up and end it by cooling down. Don’t forget

to stretch at the end of the workout.

STRETCHING

You can stretch your muscles like normal, using the

machine to enhance the result. Try to adapt positions and

muscles which feel comfortable to you. Below are some

basic exercises as examples.

Leg stretch (Upper legs, lower

legs), Static

Stand beside the

Vibration plate, parallel

to the machine. Place

your hands on your hips.

Place one foot on the

Training surface, with

the inside touching

the surface, with the

leg straight. Lean into

opposite leg.

EXERCISING

Some exercises can be done statically, however you can

gain more effect by doing the exercises dynamically

(actively squatting, bending, and moving). Below are

some basic exercises as examples.

Squatting Position (Upper legs, Lower

legs), Static/

Dynamic

Bend the knees 90

degrees (or adjust

the angle for desired

intensity). Hold the

handlebar with the arms

horizontally.

(do not ‘hang’)

STATIC: Hold this position

during the exercise

period.

DYNAMIC: Actively squat

up and down during the

exercise period.

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